Obviously this post is about the strict, kettlebell military press 😉
Happy Friday Yinz! Our VIP coaching forum is kicking up and private clients here in Pittsburgh have never been stronger! I am so stoked to dive right into today’s post about one of my favorite body weight exercises, and to show three different variations of this drill to add an extra challenge to your training.
I am a fan of this thing called the burpee. A typical burpee is a body weight exercise that starts in a standing position. You will begin to squat down and place yourself in a plank position with your hands on the floor by kick your legs out behind you. From the plank position, you will quickly bring your knees back into a squat position and then jump from the ground. Think of this as a strength and conditioning exercises built into one. A body weight ballistic if you will. Gnarly !
Now, I have been receiving a ton of questions about how to properly do burpees. As far as I am aware, there are three separate ways you can do a burpee depending on your fitness background. Burpee number one is how I particularly like to do a Burpee, which is just a quick squat down and a quick jump back up. The second burpee option would be a burpee with a push up. Start with your normal burpee but once you reach plank, you are going to perform a push up before kicking your legs back to a squat so you can jump. The third burpee variant involves lowering your body to the floor slower than a normal push up,and then elevating yourself back up slowly to plank, followed by a jump. In the video below, I cover the three types of burpees and how to do them effectively.
Ready for more?
If you want to stack this excercise around your kettlebell training, I challenge you to the following body weight and kettlebell drill. Grab a medium sized kettlebell (ladies: 16-20kg, Men 20-24 kgs) and perform the following exercises .
5 Push Ups
10 Goblet Squats
20 Two Handed Kettlebell Swings
Do as many rounds of the above complex as you can in 15 minutes.
Have a great weekend everyone! Until next time. . .
do your burpees! 😉